Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

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Strength

Deadlift

Build to a Heavy Single (10-12 minutes)

* Rest a little longer than normal between sets when you reach heavier weights *

Workout (Time)

Emerald Isle

Freedom (RX’d)

21-15-9

Double Dumbbell Clean and Jerks (50s/35s)

50ft Double Dumbbell Front Rack Walking Lunge (50s/35s)

(KG conv: 22.5s/15s)

Independence

21-15-9

Double Dumbbell Clean and Jerks (35s/25s)

50ft Double Dumbbell Front Rack Walking Lunge (35s/25s)

(KG conv: 15s/10s)

Liberty

20-16-10

Alternating Dumbbell Clean and Jerks (light)

50ft Single Dumbbell Front Rack Walking Lunge (light)

Target time: 5-7 minutes

Time cap: 10 minutes

Mobility (Checkmark)

1 min Barbell Quad Smash (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)